Coping with Snoring by Daniel Elkan, 13 May 07 The Sunday Times.

Snoring is no laughing matter: it keeps spouses awake, causes marital discord and can even be harmful. Nearly half of men in the UK snore, and age, weight, alcohol and smoking are all factors. Snoring occurs when the soft tissue at the back of the throat vibrates during breathing. As you get older, muscle tone deteriorates, making this tissue more likely to vibrate. Fat deposits around the neck can also narrow the airway.

So what can you do? Alcohol is a muscle relaxant and is best avoided for at least four hours before sleep. Nasal congestion is also a key cause because it forces sleepers to breathe through their mouth. Try clearing your nose with a decongestant. If this works, then switch to a nasal steroid spray such as Beconase (which can be used longer term whereas decongestants damage the nose lining with prolonged use). Smoking and allergies such as hay fever can lead to nasal blockage so reducing smoking at night may help.

Snoring may also be due to a small nasal collapse. In this case, try using a nasal dilator to keep the nasal passage open. The most successful appliance for reducing snoring is a special gumshield that sits in the mouth as you sleep and prevents the tongue from falling backwards and blocking your airway. As a last resort, there is a laser throat operation that can be carried out. However, it’s not widely recommended, according to Dr Adrian Williams of the London Sleep Centre. “It’s very painful and doesn’t necessarily last,” he says.